3 Exercises to Ease Your Stiff Neck
Most people are familiar with the pain and inconvenience of a stiff neck, whether it appeared upon waking up one morning or perhaps developed later in the day after some strenuous activity like moving furniture.
The most common cause of a stiff neck is a muscle strain or soft tissue sprain in the cervical spine (neck).
Our very own Dr. Steven Duenas PT, DPT from ProResults Physical Therapy San Marcos clinic shows you 3 simple home exercises that he often prescribed to his patients who experience symptoms of a stiff neck. Try them out yourself or tag someone who could benefit from these exercises:
- 𝐂𝐡𝐢𝐧 𝐓𝐮𝐜𝐤𝐬 – Chin tucks are typically one of the key exercises recommended for keeping the head aligned above the spine, rather than drifting forward into poor posture. When done properly with good form, chin tucks can help improve the necks strength, flexibility and overall function. Chin tucks should be practiced in various positions including supine (face up), sitting, and standing. Typically we recommend performing this exercise for 2-3 sets of 10 repetitions. Hold the chin tuck position for 2-3 seconds.
- 𝐔𝐩𝐩𝐞𝐫 𝐓𝐫𝐚𝐩𝐞𝐳𝐢𝐮𝐬 𝐒𝐭𝐫𝐞𝐭𝐜𝐡 – The upper trapezius muscle starts at the base of the skull and attaches onto the top of the shoulder. The upper trapezius helps to elevate the shoulder blade and also facilitates shoulder and neck movements. Typically we recommend performing this exercise for 3 sets of 30 second holds on both sides to help ease tension and improve muscle flexibility in the neck and shoulder region.
- 𝐋𝐞𝐯𝐚𝐭𝐨𝐫 𝐒𝐜𝐚𝐩𝐮𝐥𝐚𝐞 𝐒𝐭𝐫𝐞𝐭𝐜𝐡 – The levator scapulae runs down each side of the neck and attaches onto the top of the shoulder blades. Due to its length and attachments to different mobile areas of the body, it is particularly susceptible to becoming strained and painful. Gently stretching the levator scapulae muscles could help ease a stiff neck or even a headache. Typically we recommend performing this exercise for 3 sets of 30 second holds on both sides.